Scorpion Stretch

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Join yoga teacher Adarsh as for his Scorpion stretches:
Chest
Shoulders
Hip Flexors
T-Spine
Low Back
And so much more!
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The scorpion stretch works the chest, thoracic rotation, low back, hips, hip flexors, and glutes. Use the weight of your extended leg to amplify the stretch:
🦂Scorpion One:
1. Place your arms out to the sides in a T-shape with your palms facing down.
2. Lift your right leg off the ground and bring it up and over your left leg, twisting your torso to the left.
3. Try to touch your right foot to the ground on the left side of your body.
4. Move side to side, deepen a bit each rep, then hold the pose for 10-15 seconds, apply contract/relax
🦂🦂Scorpion Two:
1. Begin in a dog pose, lift onto the balls of the foot (tip toes)
2. Extend your leg, bend the knee and rotate the hip open.
3. Shift your weight onto your left hand and foot and begin to pivot on the ball of your right foot, so that your body faces the left side of your mat.
4. As you pivot, lift your right arm up towards the ceiling and let your head follow, so that you are now facing up towards the sky.
5. Lift your right leg and let it fall over your left leg, planting your right foot on the ground behind your left leg.
6. Keep your left arm strong and active as you lift your hips up towards the sky, creating a deep backbend and allowing your right arm to stretch overhead.
🦂🦂🦂Scorpion Three:
1. Start in All 4’s with toes on the wall, knees under hips, elbows under shoulder
2. Walk the feet up the wall while pressing away from the arms.
3. Make sure you feel steady. Come down and adjust as needed.
4. Work to extend one leg at a time. Here, the goal is not the arm balance, but the extension of the hip.
About Your Teacher:
Hi! I'm Adarsh Williams and I've been engaged in the Wellness field for over 25 years. During that time, I’ve learned a lot about the best practices related to yoga, stretching, and mobility. I love to share this insight with others!
In this video, we practice Active Isolated Stretching, an effective technique where you only hold the stretch for 2 seconds. These short duration stretches allow for maximum length in the muscle without triggering the protective stretch reflex.
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Thanks,
Adarsh
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